This is the diet that’s recommended by the US government in its dietary guidelines, says study author Dr. Jonathan Berz, an assistant professor of medicine at Boston University School of Medicine. “And I absolutely think this highlights what we felt in our gut is true — that it can prevent extra weight gain over time.’’
The research surveyed more than 2,300 girls on their eating habits during 10 annual visits beginning at age 9. The diet plan boils down to eating mostly whole foods while minimizing intake of processed cakes, cookies, and chips. But it’s not necessarily about reducing calories. Those in the study who followed a DASH-style diet actually ate, on average, more than 250 extra calories a day compared with those who consumed a lot more high-fat meats, cheeses, and junk food.
On the other hand, the girls who were better eaters were more physically active and watched less TV.
In fact, there were other differences in the study. The DASH girls were more likely to be white, not black, and more likely to come from families with higher incomes.
While Berz says he and his colleagues tried to factor in all of these differences, “it’s possible,’’ he adds, “that these lifestyle factors also contributed to the findings.’’
Here’s what you need to do to follow the DASH diet (based on eating 2,000 calories):
Grains: Eat seven to eight servings a day of bread, cereal, pasta, and rice with at least three of them whole-grains like brown rice or whole-wheat bread or pasta. A serving equals a slice of bread, ½ cup pasta, ½ bagel, or 1 cup of cereal.
Fruits: Eat four to five servings of fruit a day. A serving equals a piece of fruit (the size of a tennis ball), ½ cup of cut-up fruit, ¼ cup dried fruit; ¾ cup of 100 percent juice.
Vegetables: Eat four to five servings a day. A serving equals ½ cup cut-up vegetables, 1 cup leafy greens, ¾ cup 100 percent vegetable juice.
